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Walnut-Crusted Pork Chops with Autumn Vegetable Wild Rice Recipe

Walnut-Crusted Pork Chops with Autumn Vegetable Wild Rice Recipe

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Walnut-Crusted Pork Chops with Autumn Vegetable Wild Rice

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Ingredients

Count

Nutrition

311

Calories

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Ingredients:

Serving

4 (8-oz) bone-in center-cut pork chops, trimmed
1 1/2 tsp worcestershire sauce
3/4 tsp kosher salt
1/2 tsp dried sage
1/4 tsp freshly ground black pepper
1/3 cup walnuts, finely ground
1 bacon slice
1/4 cup fat-free , less-sodium chicken broth
cooking spray
1 cup finely chopped onion
1/2 cup diced carrot
2 tsp diced seeded jalapeno pepper
1 garlic clove, minced
1 1/2 cups finely trimmed chopped swiss chard
1 cup sliced cremini mushrooms
1 cup chopped peeled granny smith apple
2 cups cooked wild rice
1/2 cup fat-free , less-sodium chicken broth
1/4 cup chopped fresh flat-leaf parsley

Directions:

To prepare pork, place chops in a shallow dish; drizzle evenly with Worcestershire. Combine salt, sage, and black pepper in a small bowl. Reserve 3/4 teaspoon salt mixture. Add walnuts to remaining salt mixture; toss well. Press walnut mixture onto both sides of pork chops. Cover and refrigerate 30 minutes.
Cook bacon slice in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Add pork chops to drippings in pan; cook 1 1/2 minutes on each side or until lightly browned. Add 1/4 cup chicken broth to pan. Cover, reduce heat, and cook 6 minutes or until desired degree of doneness. Remove pork from pan.
To prepare rice, heat a large saucepan over medium heat. Coat pan with cooking spray. Add onion and next 3 ingredients (through garlic) to pan; cover and cook 5 minutes or until onion is tender. Stir in reserved 3/4 teaspoon salt mixture, chard, mushrooms, and apple. Cover and cook 5 minutes or until carrot is tender. Stir in rice and 1/2 cup broth. Bring to a simmer; cook, uncovered, 5 minutes or until liquid is absorbed. Stir in bacon. Place 1 cup rice mixture on each of 4 plates; top each serving with 1 pork chop. Drizzle each serving with pan drippings, and sprinkle each with 1 tablespoon parsley.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	311.41 Kcal (1304 kJ)
Calories from fat	90.71 Kcal
		% Daily Value*
Total Fat	10.08g	16%
Cholesterol	24.18mg	8%
Sodium	621.73mg	26%
Potassium	882.9mg	19%
Total Carbs	36.7g	12%
Sugars	10.57g	42%
Dietary Fiber	5.32g	21%
Protein	20.79g	42%
Vitamin C	18.1mg	30%
Vitamin A	0.2mg	5%
Iron	87.6mg	486%
Calcium	127.3mg	13%

Amount Per 100 g
Calories	84.35 Kcal (353 kJ)
Calories from fat	24.57 Kcal
		% Daily Value*
Total Fat	2.73g	16%
Cholesterol	6.55mg	8%
Sodium	168.41mg	26%
Potassium	239.15mg	19%
Total Carbs	9.94g	12%
Sugars	2.86g	42%
Dietary Fiber	1.44g	21%
Protein	5.63g	42%
Vitamin C	4.9mg	30%
Iron	23.7mg	486%
Calcium	34.5mg	13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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